Items on Hand Day Dinner Items Needed - Veterans Affairs...Nutrition and Food Services (05/2019) Page 2 Cheddar cheese Saturday Dinner out with friends Items on Hand Day Dinner Items

Weekly Meal Planner

Nutrition and Food Services (05/2019) www.nutrition.va.gov

Items on Hand Day Dinner Items Needed

Ground beef (frozen) Sunday Half veggie burgers with roasted cauliflower

Three cups lentils Red bell pepper Lemon Cauliflower Hamburger buns

Salmon (frozen) Monday Baked salmon with quinoa and black bean salad and steamed broccoli

Onion Can of corn Can of black beans 2 cups instant quinoa Head of broccoli Fresh cilantro

Chicken breast (frozen) Tuesday Chicken tortellini soup with fruit salad

Chick broth (two) Canned diced tomatoes 10 oz. frozen spinach 1 package tortellini

Pork chops (frozen) Wednesday Raspberry pork chops with green bean salad

Tomato Raspberry jam Frozen green beans Cucumber

Thursday Leftovers + green salald Lettuce Cucmber – leftover Tomato - leftover

Sweet potatoes Friday Sweet potato black bean burritos with arugula salad

Bag of arugula Cherry tomatoes Tortillas Jar of salsa Can of black beans

Nutrition and Food Services (05/2019) www.nutrition.va.gov Page 2

Cheddar cheese

Saturday Dinner out with friends

Items on Hand Day Dinner Items Needed

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sample Grocery List


Lentils

Red bell pepper

Hamburger buns

Cauliflower

Lemon

Onion

Fresh cilantro

Can of corn

Can of low sodium black beans

Instant quinoa

Broccoli

Two container of chicken broth

10 oz. frozen spinach

Canned diced tomatoes

Tortellini

Frozen green beans

Raspberry jam

Tomato

Cucumber

Bag of lettuce

Bag of arugula

Tortillas

Shredded cheddar cheese

Salsa

Cherry tomatoes

Half Veggie Burgers


This recipe is great because it combines the meaty flavor of beef with the lean protein and low cost of lentils. Ingredients: 3 cups lentils or other beans, cooked 1 cup bell pepper, finely chopped 1 lb. lean ground beef (or other ground meat) 1 egg 8 whole grain hamburger buns Salt and pepper to taste Directions: 1. Roughly mash the lentils in a large bowl

2. Mix in the peppers and ground meat 3. Add in egg and stir until fully mixed 4. Form into 8 patties 5. Cook on the grill or in a skillet until internal temperature reaches 165 degrees. 6. Patties can be wrapped in plastic and kept for 2-3 days in the fridge or up to 2 weeks

in the freezer. Makes: 8 servings Nutritional Information: Per Serving (includes full bun): 365 Calories, 8 gm Total Fat, 277 mg Sodium, 45 gm Carbohydrate, 26 gm Protein

Parmesan Roasted Cauliflower


A delicious, easy-to-make side that goes with everything! Ingredients: 1 head cauliflower (can also use frozen, pre-cut) 1 tablespoon olive oil ¼ teaspoon salt ¼ teaspoon pepper 1 lemon, juiced ½ cup parmesan cheese, grated

Directions: 1. Pre-heat oven to 425 F.

2. Cut cauliflower into small florets.

3. Toss cauliflower olive oil, salt, and pepper together and place on a sheet pan.

4. Place in pre-heated oven for 25-30 minutes, stirring every 10 minutes.

5. After 20 minutes (or when cauliflower is golden brown), stir in Parmesan cheese and

roast for 5-10 more minutes. 6. Remove and squeeze the juice of 1 lemon over top of the cauliflower. Watch out for

the seeds! Makes: 4 servings

Nutritional Information: Per Serving: 139 Calories, 7 gm Total Fat, 256 mg Sodium, 13 gm Carbohydrate, 9 gm Protein

Foil Baked Salmon


This can be a main dish served with vegetables and a grain, such as brown rice or quinoa. Ingredients: 1 cup onion, finely chopped 1 tablespoon canola oil 1 cup low-sodium chicken broth 2 garlic cloves, minced ¼ cup low fat sour cream 3 tablespoons whole grain Dijon mustard 2 tablespoons fresh chives, chopped 1 tablespoons fresh tarragon, chopped 6 salmon fillets Directions: 1. Heat 1 tablespoon of oil in a large skillet over medium-high heat. 2. Add onion and sauté until onion turns golden, stirring frequently (about 5 minutes). 3. Stir in broth, mustard, and garlic. 4. Boil mixture to blend flavors. Reduce heat and whisk in sour cream. Then, stir in

chopped chives and tarragon. Season with salt and pepper. 5. Season salmon fillet with mixture and on a foil-lined baking sheet, cooking in oven at

425F for 15 minutes or until just cooked through. Internal temperature of fish should be 145F.

Makes: 6 servings Nutritional Information: Per Serving: 246 Calories, 15 gm Total Fat, 144 mg Sodium, 3 gm Carbohydrate, 24 gm Protein

Chicken Tortellini Soup


Ingredients: 8 cups low sodium chicken broth 1 can (14.5 oz.) diced tomatoes 1 10 oz. package frozen chopped spinach ¼ cup parmesan cheese, grated ½ teaspoon pepper 1 package (9 oz.) fresh cheese tortellini 2 ½ cups cooked diced chicken Directions: 1. In a Dutch oven (or large pot) over medium heat, combine stock, tomatoes, spinach,

cheese, salt and pepper. Bring to a boil. Reduce heat, simmer 10 minutes 2. Add pasta and chicken. Bring to a boil, reduce heat and simmer covered until heated

through, about 5 minutes. NOTE: Additional frozen vegetables (cook’s choice as to what kind) may be added in step 1 if desired. Makes: 6 servings Nutritional Information: Per Serving: 287 Calories, 6 gm Total Fat, 498 mg Sodium, 26 gm Carbohydrate, 30 gm Protein

Raspberry Pork Chops


Recipe By: Robin Seidel, printed from allrecipes.com Succulent herbed boneless pork loin chops paired with a tangy raspberry sauce ... heaven on a plate! This is a special family dish or perfect for company. Ingredients: 1/2 teaspoon dried thyme, crushed 1/2 teaspoon dried sage, crushed 4 (4 ounce) boneless pork loin chops 1 tablespoon butter 1 tablespoon olive oil 1/4 cup seedless raspberry jam 2 tablespoons orange juice 2 tablespoons white wine vinegar 4 sprigs fresh thyme (optional) Directions: 1. Preheat oven to 200 degrees F. In a small bowl, combine crushed thyme and sage.

Rub evenly over pork chops. 2. Melt butter and olive oil in a nonstick skillet. Cook pork chops for 4 to 5 minutes on

each side, turning once. Remove from skillet and keep warm in preheated oven. 3. In the skillet, combine raspberry jam, orange juice, and vinegar. Bring to a boil, and

cook for 2 to 3 minutes, or until sauce is reduced to desired consistency (sauce will thicken as it cools). Spoon sauce in a pool onto a serving plate, and top with pork chops. Garnish with sprigs of thyme. Ensure pork chops are 145 degrees using meat thermometer.


Green Bean Salad


A beautiful and nutritious salad that's great for any occasion! Ingredients: 1 (12 oz.) streamer bag green beans ¼-½ medium red onion, thinly sliced or chopped 1 medium tomato, seeded and chopped 1 medium cucumber, peeled, seeded, and chopped 1 cup (4 oz.) reduced fat feta cheese 5 Kalamata olives, chopped Dressing: 3 tablespoons white or red wine vinegar 3 tablespoons extra virgin olive oil 1 garlic clove, minced ¼ teaspoon freshly ground pepper Directions: 1. Prepare green beans per package directions until crisp-tender. Chill under cold

running water. Drain well.

2. In a large bowl, combine beans, onions, tomato, and cucumber.

3. In a small jar, combine vinegar, olive oil, garlic, and pepper. Shake well.

4. When ready to serve, add dressing to bean mixture and gently stir until well combined.

Tip: There are a variety of seasoned feta cheeses available. This recipe is excellent with the Mediterranean flavor which is a blend of basil and sundried tomatoes.


Sweet Potato Black Bean Quesadilla


A great light and easy-to-make lunch or side that’s even better the next day! Ingredients: 1 medium-to-large sweet potato, peeled 1 tablespoon olive oil 1 teaspoon chili powder ½ teaspoon ground cumin Dash salt (optional) 4 whole grain tortillas (about 8” in diameter) 1 cup grated cheddar or Monterey Jack cheese 1 cup cooked black beans (from one 15-ounce can), rinsed and drained 2/3 cup prepared or homemade salsa Directions:

1. Slice your sweet potatoes into ¼ inch cubes. In a large skillet, warm the olive oil over medium heat. Add the chopped sweet potatoes and toss to coat, then add the chili powder, cumin and a pinch salt. Stir to combine. Once the pan is sizzling, add ¼ cup water, then cover the pan and reduce heat to low to avoid burning the contents. Cook, stirring occasionally, until the sweet potato is tender and cooked through, about 10 minutes.

2. Make the quesadillas: Heat a 10-inch skillet over medium heat. Warm one tortilla for about 30 seconds, flipping halfway. Flip once more, and sprinkle one-half of the tortilla with ¼th of the cooked sweet potatoes, ¼ cup beans and 2 tablespoons prepared salsa. Sprinkle about ¼ cup cheese over the fillings and fold over the empty side of the tortilla to enclose the fillings.

3. Cook for about 3-4 minutes on each side. 4. Slice each quesadilla into three even wedges using a sharp pizza cutter or chef’s

knife. Serve immediately. Topping suggestions: chopped avocado, plain Greek yogurt, additional salsa or hot sauce, chopped fresh cilantro or chopped fresh tomatoes. Makes: 4 servings Nutritional Information: Per Serving: 336 Calories, 17 gm Total Fat, 639 mg Sodium, 36 gm Carbohydrate, 13 gm Protein

Arugula Salad


Recipe By: KELLID26, printed from allrecipes.com Ingredients: 4 cups young arugula leaves, rinsed and dried 1 cup cherry tomatoes, halved ¼ cup pine nuts 2 tablespoons grapeseed oil or olive oil 1 tablespoon rice vinegar Salt to taste Freshly ground black pepper to taste ¼ cup grated Parmesan cheese 1 large avocado - peeled, pitted and sliced Directions: In a large plastic bowl with a lid, combine arugula, cherry tomatoes, pine nuts, oil, vinegar, and Parmesan cheese. Season with salt and pepper to taste. Cover, and shake to mix. Divide salad onto plates, and top with slices of avocado. Makes: 4 servings Nutritional Information: Per Serving: 257 Calories, 23 gm Total Fat, 381 mg Sodium, 10 gm Carbohydrate, 6 gm Protein

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Items on Hand Day Dinner Items Needed - Veterans Affairs...Nutrition and Food Services (05/2019) Page 2 Cheddar cheese Saturday Dinner out with friends Items on Hand Day Dinner Items